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Saturday, February 15, 2020

WOD

1 Rope Climb
7 Thrusters
30 DU
10 rounds

Time Cap: 22 min

Fx: 75/55, 2:1 Singles
P: 95/65
O: 95/65, Legless

 

ACCESSORY 

6 rounds Tabata (3 minutes)
Lunge + Jumping Air Squat + Lunge
right into
6 rounds Tabata (3 minutes)
Pushups

Coach Tips:  Unbroken or die. – Coach Josh

The day is here! Babes, Barbells, and Brunch

BABES AND BARBELLS BRUNCH THIS SUNDAY!

SO much going on Sunday! Open gym will be from 9a -11a (sorry, fellas, it’s the ladies’ gym at 11 for our Babes and Barbells event!). YOGA starts at 8:15 (until 9a), so come in and enjoy the zen!  Kids classes run as usual:  9-:9:45a 4-7 year olds and 9:45 – 10:30 is for 8 – 11 year olds.

For the Babes, Barbells and Brunch event, we have a SUPER fun workout planned.  We’ll hit the WOD then stay after for the potluck brunch. Electric skillets will be set up so we can make eggs, pancakes, waffles, sausage, whatever, while we sip on Mimosas, Bloody Marys, or your beverage of choice.  This is always a fun event that makes all the fellas jealous and is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY.

If you haven’t yet, you can RSVP for the event here and here is a sign up sheet to note any item you might be bringing to share!

 

And for those of you who hate secrets, here’s the workout we’ll be doing!  It will be a PARTNER WOD format, with one fierce female working at a time.  We will run the clock in (3) 10-minute intervals, with 3 minutes rest in between.  We will hit three separate ten minute workouts as a team, rotating in three groups from one to the next.  For two of the workouts, if you complete the work in less than 10 minutes, the remaining time is glorious rest!

 

Here’s what you can expect!

 

“TWO BABES AND THREE GIRLS”

 

Minute 0 – 10:00: Station 1: “DOUBLE ISABEL”
60 Snatches
Minute 10:00 – 13:00 REST/TRANSITION
Minute 13:00- 23:00 Station 2: “BARB-RAP”
10 min AMRAP of:
20 Pull-Ups (or J-hook row or ring row)
30 Push Ups
40 Sit Ups
50 Air Squats
Minute 23:00 – 26:00 REST/TRANSITION
Minute 26:00 – 36:00 Station 3: “KAREN”
150 Wall Balls

 

MONDAY WOD

 

“But first let me take a selfie”

Every 4 minutes for 20 minutes:

12/9 cal bike

__ HSPU

9 Front Squats

Max bar-facing burpees until round clock is at 3:00

 

*Remaining time is rest, score is total burpees accumulated

 

*You MUST take a selfie at the end of every round at 3:30. The round that you got the least amount of burpees in will be your WODify picture for the month

**Selfies will be used for new WODify pic

 

Fx: Piked Pushup, 115/75

P: 8, 135/95

O: 9, 155/105

 

COOLDOWN

10 min recovery Cooldown, coach’s choice

 

COVE KIDS – NO YOGA

 

OPEN GYM – COVE KIDS – NO YOGA

There is no yoga today but we have Cove kids at 9 (ages 4-7) and 9:45 (ages 8-11) AM and as always open gym from 9 to noon. Yoga will return next week!

MONDAY’S WOD

AMRAP in 30 min:

30 Pullups

30 Cal Row

30 Lateral Burpee over Bar

30 Power Snatch

30 Box Jumps

30′ HS Walk

Fx: 75/55, 20/18″, Ring Row, 30 Shoulder Taps

P: 95/65, 24/20″

O: 115/75, 24/20″, C2B

 

 

OPEN GYM – NO COVE KIDS OR YOGA TODAY

 

OPEN GYM

9 AM to Noon

Yoga and Cove Kids will return in 2020

MONDAY WOD

STRENGTH

Build to a heavy:

1 Power Snatch + 1 Squat Snatch (does not have to be unbroken)

WOD

3 rounds-

30 Alt. DB snatch

30 Pullup

15 HSPU

Fx: 35/25, J-Hook Row, Hand release pushup

P: 50/35#

O: 50/35, C2B, Strict

 

Coach’s Tip: High rep gymnastics for the metcon.  Pullups should probably be broken up from the beginning, maybe in sets of 10.  By the end it may get down to sets of 5.  Pick a scale for HSPUs that allows you to go through a full Range of Motion.

FINAL COVE KIDS CLASS OF 2019 BUT MORE TO COME

FINAL COVE KIDS CLASS FOR 2019

Today will be our final Cove kids class for 2019 but we are excited to announce that we will be continuing and expanding the program to start 2020. We will now be offering two classes for different age groups so Coach Katie F can provide in even greater experience for all the kids.

From 9 AM to 9:45 we will have a class for kids from 4 to 7-year-olds. This class will be focused on basic movement skills.  From 9:45 to 10:30 we will have a second class focused on kids from the ages  8 to 11 which will be focused on teaching foundational movements.  We have fallen in love with this program and are overjoyed with how it has flourished this past year.

If you are interested in purchasing a 5 class punch cards (if you have a punch card right now that obviously will still be valid in 2020) for $75 or have any other questions then just email us at info@crossfitcove.com

WOD

 

“RUNNING CLOCK”

15 Squat Snatch

30 Bar Facing Burpee

3 Rope Climbs

10 Squat Snatch

20 Bar Facing Burpee

2 Rope Climb

5 Squat Snatch

10 Bar Facing Burpee

1 Rope Climb

Next part starts exactly when the clock says 20:00-

Every :40 – 1 Squat Snatch for 14 rounds at third weight (until clock says 30:00)

Fx: weight changes are at 45/35, 55/45, 65/55, 2:1 rope climb scale

P: weight changes at 95/65, 115/75, 135/95

O: weight changes at 135/95, 155/105, 185/125

 

Coach’s Tip: This is a light endurance piece with Olympic lifting skill work thrown in.  The weights for the Snatches should be something that you do in single reps but are able to step right back up to the barbell with no more than 10 seconds rest.

 

OPEN GYM

OPEN GYM, YOGA, AND COVE KIDS CLASS

Another full Sunday of fun at the Cove.

YOGA 8:15 AM

OPEN GYM 9 AM to Noon

COVE KIDS 9:30 AM COVE KIDS

MONDAY WOD

 

MetCon
2 rope climbs
10 DBall over shoulder
20 Power Cleans

2 rope climb
40 Bar Facing Burpees

2 rope climb
20 Power Cleans
10 Dballs over shoulder
2 rope climbs

Time Cap: 20 min

Fx: 2:1 rope climb scale, 50/30, 95/65#
P: 70/50, 135/95#
O: 100/70, 135/95

Accessory
3 rounds
10 single leg box step ups (each leg)
7 goodmornings (light weight)

COVE KIDS OPEN – WEEK 4

OPEN GYM ACTIVITIES

We will be doing a kids version of 20.4 for tomorrow’s Cove Kids class.

YOGA 8:15 AM

OPEN GYM 9 AM to Noon

COVE KIDS 9:30 AM COVE KIDS OPEN WORKOUT 20.4

 

MONDAY CLASS

MetCon
75 DB Goblet Squats
50 Pushups
25 Hang Power Snatch

Time Cap: 20 min

Fx: 35/25#, 75/55
P: 50/35#, 95/65
O: 50/35#, 115/75

Strength
5 unbroken sets of 5
Power Snatch

*adjust weight accordingly

GYMNASTICS

OPEN WORKOUT 20.4

OPEN 20.4 

 

The Open continues with week FOUR and 20.4, and yet again and we’ve got tons of things happening to keep you rallying!  Here’s the what you can expect,  so please read carefully!

 

THURSDAY @ 8PM WORKOUT ONE WILL BE ANNOUNCED on games.crossfit.com. We will also post the workout on our blog/website as soon as it is released,  so continue your habit of reading this post regardless!

 

FRIDAY’S WORKOUT WILL BE THE OPEN WORKOUT.  As you now know, even if you didn’t sign up the Open, if you come on Fridays, you’ll be doing it anyway!  These classes are run slightly differently than normal (we still warm up and get ready together,  but we take turns judging each other as many of us need a judge to submit a score.).  Please note if you did not sign up OFFICIALLY for the Open, you don’t NEED a judge.  But if you want to see what it feels like, we can typically make that happen!
FRIDAY NIGHT LIGHTS KICKS OFF AT 5:30PM WITH THE TEAM “FACE OFF’! One representative of each team will kick off the night with an epic throw down.  This Friday’s event will call for one FEMALE from each team to represent in a FEMEN’S SCALED heat.  Just like last Friday, it will be an exciting way to kick off the night and get everyone energized.  We will run rolling heats after that until we are all done!
AFTER PARTY AT.  Round three went to Blue Balls and Barbells and they decided for are after-party celebration will be just around the corner at Columbia Ale House. Friends and family are of course welcome.

 

WORKOUT 20.4

For time:

30 box jumps
15 clean and jerks, 65 | 95 lb. 30 box jumps
15 clean and jerks, 85 | 135 lb. 30 box jumps
10 clean and jerks, 115 | 185 lb. 30 single-leg squats
10 clean and jerks, 145 | 225 lb. 30 single-leg squats
5 clean and jerks, 175 | 275 lb. 30 single-leg squats
5 clean and jerks, 205 | 315 lb.

Time cap: 20 minutes

VARIATIONS

Rx’d (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225-275-315 lb.
Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-115-135-155-185 lb. Teenagers 14-15
♀ 20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.
♂ 24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.
Scaled Teenagers 14-15
♀ 20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-95 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb. Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-155-185-205 lb. Scaled Masters 55+
♀ 16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-105 lb.
♂ 20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb.

COSTUME COVE KIDS CLASS

COSTUME COVE KIDS CLASS

We will be doing a kids version of 20.3 for tomorrow’s Cove Kids class and in the spirit of Halloween, we are encouraging the kids to wear their Halloween costumes.

YOGA 8:15 AM

OPEN GYM 9 AM to Noon

COVE KIDS 9:30 AM COVE KIDS OPEN WORKOUT 20.2

 

MONDAY CLASS

GYMNASTICS

For :30s you can do one of the following:

– HS hold against wall or freestanding

– 8 HSPU (strict, kipping, w/ ab-mat)

– 8 Pike Pushups

– 3 wall walks

Time Cap: 10 min

METCON

20 Front Rack Lunges

20 Box Jumps

20 Shoulder to Overhead

4 Rounds

Time Cap: 20 min

Fx: 75/55

P: 95/65

O: 115/75

Halloween is coming to the Cove

EARN THOSE TEAM POINTS WITH SUNDAY YOGA

If you are feeling it from the week or specifically Friday night then treat your body to what it needs with Yoga and Coach Katie F. If you attend you earn a point for your team.

YOGA 8:15 AM

OPEN GYM 9 AM to Noon

COVE KIDS 9:30 AM COVE KIDS OPEN WORKOUT 20.2

 

MONDAY CLASS

METCON

“Daniel is Mean”

Every 3 minutes for 15 minutes

15 Deadlifts

25 Pushups

Remaining Time: Max HSPU

Fx: 135/95, kneeling pushup, pike pushup

P: 155/105

O: 185/125

 

ACCESSORY

Durante Core

4 rounds

10 Hollow Rocks

10 V-Up

10 Tuckup

10 sec Hollow Hold